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ARTICLE - RECIPES |
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Daphne Lambert is a chef, nutrionist and organic gardener. She runs a business called Green Cuisine and teaches people the art of nutrional cooking at Penrhos Court, on the Welsh Borders. If you are interested to know more then please phone 01544 230720. She has kindly agreed to write a series of cooking articles for the GGA that complements our series of mineral articles by Helen Cranston (Nutrional Therapist). |
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| Chromium | ||||
| Copper and Molybdenum | ||||
| Iron | ||||
| Magnesium | ||||
| Manganese | ||||
| Selenium | ||||
| Sodium and Potassium | ||||
| Chromium Recipes | ||||
The following recipes all use wholemeal wheat flour or spelt flour. Spelt is an ancient grain which makes a superb bread. It is possible to grow your own patch of wheat. My son grew some one year and stone ground the grains to make flour from which I made just one loaf of bread. It was a lot of work but the loaf was chewy, sweet and delicious.
English Muffin with Tomato and Basil Scrambled Egg 11b Spelt flour Place the flour and salt into a bowl. Make a well in the centre and pop in the yeast. Warm the milk to hand hot add half the milk and the sugar to the yeast cover with a little of the flour and leave until frothy. Melt the butter in the remaining milk and together with the egg stir into the flour and yeast adding as much flour or water as necessary to make a soft but not sticky dough. Knead well then put into a clean bowl, cover with a damp cloth and leave in a warm place until double in size. Roll out on a floured board to 1/2 " thick and cut out 2 ½" circles. Oil a fry pan or griddle and cook the muffins for five minutes over a low heat on either side. Remove and cool. Beat the eggs with a little milk and season well. Stir in the tomatoes. Melt the butter in a pan, pour in the eggs and stir continuously with a wooden spoon until the mixture thickens. Pull the muffins in half and toast lightly. Pile the eggs on top of the muffins, scatter over the basil and serve. Wholemeal Pancakes with Cinnamon-Apples 10 fl oz milk Mix the flour, eggs and milk together to make a batter, pour into a jug and leave to stand for 1 hour. Peel, quarter, core and finely slice the apples. Melt the butter in a sauté pan and cook the apples until they begin to soften. Add the honey or molasses and continue to cook until they begin to caramelise, add the cinnamon and the splash of Calvados, swirl around then remove from the heat. Make 4 pancakes. Cover half of each pancake with apple mixture, flip over the other half and serve with a dollop of crème fraiche and a sprinkle of cinnamon. Buttermilk scones with lemon curd 12 oz spelt flour Oven 200 C Put the flour and baking powder into a bowl and rub in the butter until it resembles breadcrumbs. Stir in the sugar then the buttermilk until you form a dough ball. Dust a work surface with flour, roll out to 3/4" thick and cut out 2" diameter scones. Place on a lightly buttered baking sheet and cook for 15 minutes or until golden brown. Remove and slightly cool. Split the scones in half, spread thickly with lemon curd and serve. Lemon Curd 3 lemons, rind and juice Mix all the ingredients together and put into a saucepan that fits neatly on top of another to make a double boiler. Fill the bottom pan with water and bring to the boil. Place the other pan on top. Cook stirring constantly until the sugar is dissolved and the mixture thickens, about ten minutes. Do not allow to boil. Pot and seal at once. Mixed Seed, Nut & Grain Bread 2½ lb. wholemeal flour Put the flours and oats into a bowl with the salt, make a well in the centre. Pop in the yeast, molasses, sugar and 4 fl oz tepid water and leave for 15 minutes. Add the remaining ingredients with enough soya milk to make a stiff sticky dough. Turn onto a floured board and knead until smooth. Shape into a ball and leave covered in an oiled bowl until double in size. Turn out and shape into rolls or loaves, leave in a warm place until double in size. Bake at 200°C for 20 minutes - rolls, 35 minutes - loaves. Wholemeal Rolls 3lb. wholemeal flour Oiled baking tray Oven 200°C Sift flour and salt into bowl, make a well in the center, crumble in the yeast, cover with 4 fl oz of the water, sprinkle over flour and leave in a warm place for 15 minutes. By hand slowly incorporate the water until you have a sticky but quite firm dough, beat by hand until the mixture leaves the side of the bowl, cover and leave in a warm place until double in size, 1½-2 hours. Turn onto a floured board and shape into rolls, place on oiled baking tray and leave in a warm place until doubled in size. Cook at 200°C for 20-25 minutes. |
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| Copper and Molybdenum Recipes | ||||
| Leek & brown rice soup with toasted almonds Leeks are a healing food valued as such since Roman times. They contain antibacterial phytochemicals which help heal throat and chest infections. Brown rice is rich in fibre, B vitamins and is a source of molybdenum. Almonds are high in protein, essential fatty acids, calcium and are a source of copper. 1 tablespoon olive oil Cook the leeks in the olive oil and butter until wilted. Add the garlic and then the wine, cook for a further 3 mins, stirring all the time. Add the carrot, celeriac and brown rice, stir well, then add the stock & herbs. Bring to the boil, season, then cover and simmer gently for 40 minutes. Divide between four bowls and serve garnished with toasted almonds. Broccoli & lentil soup Broccoli contains many compounds with important disease-fighting abilities. Rich in beta-carotene & vitamin C broccoli also supplies potassium, calcium and selenium. Lentils are a good source of fibre, they are high in protein and contain good amounts of folic acid, iron, copper and molybdenum. 4 small heads broccoli Steam the broccoli until tender. Cook the onion gently in the oil, add the spices, then the lentils and stock and simmer for 10 minutes. Blend the broccoli and tofu together with the cooked lentils and stock. Check the consistency, adding more stock if required. Serve the soups with homemade rye bread. Rye Bread 1½ lb coarse rye flour Combine the flours and the salt in a bowl, making a well in the centre. Into this add the yeast, sugar and ½ pint soya milk. Leave in a warm place until liquid is frothy. Add the molasses, fennel seeds and enough of the remaining soya milk to make a pliable dough, and turn on to a floured board. Knead well until no longer sticky. Place in clean bowl, cover and leave in a warm place for 1½ hours. Turn out and knead lightly before shaping into loaves and putting into oiled tins. Bake at 190ºC (375ºF, gas mark 5) for about ½ hour depending on the size of the loaf. |
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| Iron Recipes | ||||
| Iron rich juice cocktail
All of the following vegetables contain iron. Turnip tops, watercress, carrots and parsley all supply vitamin C. Serves 1 1 medium beetroot, scrubbed well or peeled Iron rich muesli Serves 1 2 oz wheat flakes Mix the flakes, nuts, seeds and fruit together. Moisten with soya milk, top with the molasses and serve. Nettle soup Nettles have long been used medicinally. As they are rich in minerals and chlorophyll, the leaves make a very good tonic. They are also very useful in cases of iron deficiency anaemia as they are particularly rich in iron and vitamin C. 1 lb young nettle tops Put the potatoes and stock into a pan and gently simmer with the lid on until tender. Add the nettle tops to the pan, remove from the heat, cool slightly then process to a puree in a food processor. Return to the pan and gently bring back to the boil. If it seems too thick add a little more stock. Season with salt and pepper. The following two vegetable dishes make excellent side dishes and both are rich in iron. Brussel sprout puree 2lb Brussel sprouts Steam the sprouts until tender. Tip them into a food processor add the stock and process until smooth. Stir in the crème fraiche and nutmeg, season well and serve. Moghlai spinach 2 tablespoons olive oil Heat the oil and butter in a pan large enough to hold the spinach. Cook the fennel, cardamom, onions and ginger stirring all the time until the onions soften. Add the spinach and allow to wilt. Add the chilli and the salt and cook uncovered until there is no liquid left in the pan, add the garam masala and serve. Curly kale with peanut butter 2 lb curly kale Wash the kale well and shred. Cook the onion and garlic in the oil until tender. Add the kale, toss the kale well, cover the pan and leave on a low heat for 5 minutes. Stir again, season with a pinch of nutmeg and salt and a good grinding of black pepper. Cook for a further 5 minutes. Stir in the peanut sauce, heat through and serve. Broccoli salad 1½ lb broccoli Peel and cut the carrots into diagonal chunks. Peel and cut the onions into eight wedges. Toss the carrots and onions in olive oil, season and roast in the oven until they begin to caramelise. Place in a bowl. Steam the broccoli for 1-2 minutes, add the carrots and onion. Mix the ginger, olive oil and parsley together and pour over the vegetables. Divide between 4 plates, scatter over the pumpkin seeds and parsley and serve. |
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| Magnesium Recipes | ||||
| Polenta with carrot & beetroot salad Polenta, made from corn meal, is rich in magnesium and is an excellent gentle laxative. Chronic constipation can be caused by lack of magnesium. The combination of corn meal, carrots and beetroot will help restore or maintain a healthy colon. Salad 2 large carrots, scrubbed Polenta 2 onions, peeled & finely chopped Make the polenta first. Gently cook the onion and garlic in the olive oil, until soft add the stock and sun-dried tomatoes and bring to the boil. Slowly, in a continuous stream, pour in the polenta beating all the time. Cook gently for 1 minute, cool slightly then pour into a well oiled tin and allow to cool. At this stage you can cover the polenta and keep it in the fridge for up to 2 days. Turn out and cut into triangles. Place the triangles on an oiled baking sheet and roast in a hot oven 200°C for about 10 minutes. Whilst the polenta is in the oven, prepare the salad. Grate the carrots and beetroot and place in a bowl. Stir in the pumpkin seed oil and pumpkin seeds. Divide between four plates. Top each salad with 2 polenta triangles. Buckwheat pancakes with broccoli in tahini sauce with pine kernels Buckwheat, broccoli, pine kernels, sesame seeds, and garlic all supply magnesium and there’s plenty of calcium in this recipe as well Pancakes (Makes 8) 4 oz buckwheat flour Filling 2 cloves of garlic crushed First make the pancakes, sieve both the flours into a bowl, tipping the bran left behind in the sieve back into the flour. Add the eggs and soya milk, then beat until smooth and season. Set aside to rest for 10 minutes. Heat a little olive oil in a small frying pan. Add a little of the batter mixture and tip to coat the base of the pan. Cook for 2-3 minutes until golden. Flip over and cook the other side for a further 1-2 minutes until golden. Slide out of the pan onto a plate and set aside to keep warm. Repeat with the remaining batter to make 8 pancakes in total Keep pancakes warm and make the filling. Blend the tahini with the hot water add the lemon zest, juice, soy and garlic and heat through Steam the broccoli. Do not overcook. Toss the broccoli with the tahini mixture, turn into a dish and scatter over the pine kernels. Fold a warm pancake in half, then half again, to make a cone shape. Spoon the filling into the cone and repeat with the remaining pancakes. Hijiki – carrot salad This is a favourite of mine. Sea weed is so good for you. 4 oz carrot Soak the hijiki in warm water for 30 minutes, drain and cover with fresh warm water and soak for a further 30 minutes and drain. Grate the carrot and put into a bowl with the hijiki. Blend the dressing ingredients together and pour over the carrot and hijiki and leave to marinade. Arrange the cabbage on four plates. Spoon the hijiki-carrot mixture on top and scatter with sesame seeds. Wakame – sesame mixture This is an excellent condiment to use instead of salt & pepper. It helps to improve mineral balance and is particularly rich in magnesium. 1 oz wakame* (seaweed) Roast the wakame in the oven at 350º/180ºC for 15 minutes until dark and crispy. Grind to a fine powder. Pan fry (in a dry heavy duty pan) the sesame seeds until they have a nutty aroma and start changing colour. Add to the wakame and grind until well crushed. Store in a screw top glass jar. *Can be sourced from a good health food store |
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| Manganese Recipes | ||||
There are over a dozen species of walnuts native to Asia , Europe & America. The most important commercial nut is the smooth shelled and tan-coloured Persian (or English or Italian) walnut with its easy-to-crack shell (Juglans regia). All walnuts are a good source of manganese but the most is found in the black walnut (J nigra) a North American native. If you have room in your garden, grow your own walnut tree it will soon reward you with a nutritious crop of nuts. Some of the nuts I harvest from our tree each year I use to make this salad – if you cannot find Staffordshire wild garlic cheese, use cheddar, with a clove of garlic.
Salad leaves with apples, walnuts & garlic cheese crouton 1 head frisee Oven 180°C Carefully pick over, wash and dry the frisee and watercress. Separate the radicchio leaves and tear into pieces. Put the salad leaves in the fridge until you need them. Make the dressing by combining the oil, vinegar, shallot, salt and pepper. Set the oven to 200°C. Brush the baguette slices with olive oil, put on a baking tray and cook for approximately 8 minutes until golden. Beat the cheese and butter together and spread over the croutons. Quarter and core the apples and cut into fine slices. Put into a bowl with the salad leaves and walnuts and gently toss with the dressing. Divide this between four dishes. Put the cheese croutons in the oven and cook until golden and bubbling. Top each salad with three croutons and serve. Walnut bread 16 oz (450g) wholemeal flour Makes 2 1lb. loaves Put the flour and salt into a bowl, make a well in the centre and put in the yeast, sugar and water, cover with a little flour and leave until frothing. Using your hand beat in the soya milk, walnuts and oil, continue beating for 2 or 3 minutes. Turn on to a floured board and lightly knead for 5 minutes, pop the dough back in the bowl, lightly grease the top of the dough with walnut oil, cover with a damp cloth and leave to rise in a warm place for about 1 hour. When the dough is well risen, knock it down and divide the dough between two well-oiled 1 lb. loaf tins. Leave in a warm place to rise. Bake in a preheated oven 190°C for about 30 minutes or until loaves are golden brown. Turn out and cool. Penne with walnut & parsley pesto 6 oz walnuts Very lightly toast the nuts in the oven then roughly chop. Chop the parsley. Using a pestle and mortar crush the garlic with the sea salt to a paste then add some nuts, olive oil, lemon juice, zest and parsley and carry on crushing, repeat until all ingredients are used and you have a reasonably runny consistency dressing, season well and set aside. Cook the pasta ‘al dente’ in plenty of boiling salted water. Drain and return to the pan and pour over the pesto, gently toss to combine the mixture well, season with plenty of pepper and serve with a dusting of cheese if you prefer. Fennel & almond soup The combination of fennel and almonds makes a smooth creamy soup. This soup is also delicious cold garnished with slivered toasted almonds. Almonds are a very nourishing food; they are high in carbohydrate, protein and fat, a very good source of calcium and provide a reasonable amount of manganese. It is always best to buy whole shelled almonds and remove the skin yourself. Remove the skin by immersing the nut in boiling water for one minute, drain them, then squeeze them between your thumb and forefinger and the nut will pop out. 4 fennel bulbs Cut the fennel leaves from the bulb and save for decoration. Remove the tough outer layers of the fennel bulb and chop the remaining bulb into small pieces. Remove the outer leaves from the leek. Slice the leek into rounds. Melt the butter in a thick-bottomed pan and stir in the fennel and leek. Sweat gently for 5 minutes. Add the stock and bring to the boil, simmer covered for 10 minutes. Add the ground almonds and cook uncovered for a further 10 minutes. Cool slightly then blend the soup in a blender until smooth. Return to the pan, add the pastis and season if required. Heat through and divide between four bowls and garnish with the chopped fennel leaves. Tabbouleh salad Serves 4 8 oz bulgar Bring the stock to the boil; tip in the bulgar leave until cold forking over occasionally to prevent sticking together. When cold add the remaining ingredients, correct seasoning and serve piled on lettuce leaves.. |
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| Selenium Recipes | ||||
Asparagus is a member of the lily valley. The season is short but the crop so delicious it is worth growing your own. Providing there is selenium in the soil there will also be some in your asparagus.
Asparagus Soup 2 large bunches asparagus (about 2lb) Gently wash the asparagus. Cut the tips off about 1½" from the top. Trim off the roots and slice the stalks into ½" pieces. Heat the olive oil and the butter in a large pan, add the onion and potato and gently cook for 5 minutes, add the sliced stalks, pour over the stock and bring to the boil. Simmer covered for about 10 minutes. After 10 minutes add the spears, reserving 12 for garnish and cook for a further 5 minutes. Blanch the reserved spears in boiling water for 1½ minutes and drain. Remove the soup from the heat; cool a little then process to a puree in a food processor. Return the soup to the pan and bring back to the boil. Pour into four soup bowls and arrange the asparagus tips on top as a garnish. Horseradish is a source of selenium and it is well worth growing your own. Once you have tasted fresh horseradish you will be reluctant to ever have it from a bottle again. To prepare horseradish scrub the root well, remove the skin with a potato peeler then you can grate the white flesh. Be careful not to rub your eyes at any time whilst preparing horseradish. The following salad is a wonderful mixture of flavours - earthy beetroot, buttery sweet pear and pungent horseradish with creamy crème fraiche and crisp salad leaves. Beetroot & Pear Salad with Horseradish Crème Fraiche 1 lb beetroot Oven 180°C Trim away the beetroot greens and save for another dish. Wash the beetroot well and place in a small oiled baking tray with ½" water, cover and bake until tender, about 45 minutes. Remove and cool. Mix the shallots, salt, pepper, juice and zest of the orange and the oils together. When the beetroot are cool peel and cut into wedges. Peel, quarter and core the pears, cut each quarter in half and cover with half the dressing. Toss the frisee or salad leaves with the remaining dressing and arrange on four plates. Arrange the pears and then the beetroot on top of the salad leaves. Stir the horseradish into the crème fraiche and put a dollop on the top of each salad and garnish with chives. Baked Eggs with Spinach and Mushrooms This is a quick and nourishing light lunch or supper dish. Both egg yolks and mushrooms are a source of selenium 4 oz brown mushrooms Oven 180 C Slice the mushrooms and cook in the oil until turning brown. Pick over the spinach, remove any thick stems, wash and finely shred. Add to the mushrooms and cook over a fairly high heat until all the moisture has evaporated. Season with salt and pepper. Butter the ramekin dishes well and divide the mixture between them, making a slight well in the centre. Break an egg into each well. Melt the remaining butter and stir in the breadcrumbs and herbs. Scatter over the top of the dishes. Place the dishes in a shallow baking tray. Pour in enough hot water to come two thirds of the way up the sides of the dishes. Bake for 12 minutes or until the eggs are lightly set. Refining flour removes up to 80% of the grain, of which selenium not to mention all those other important nutrients are found, so always use wholemeal flour where you can. Mushrooms, onions and garlic are also good sources of selenium. Wholemeal Pancakes with Mushroom Ragout Pancake mix Mix the flour, eggs and milk together to make a batter, pour into a jug and leave to stand for 1 hour. Mushroom Ragout 2 oz butter Wipe the brown mushrooms free of any dirt and if they are large cut in half. Drain the shitake mushrooms and save the soak water. Slice the shitake mushrooms finely, Heat the oil in a fairly large based saucepan, add the onions and all the mushrooms and stir well. Lower the heat and gently stir until the mushrooms begin to give up their juices then add the garlic, thyme and rosemary. Stir in the wine, reserved soak liquid and tomato puree and cook gently for about ten minutes. Raise the heat and reduce the liquid until it is syrupy. Season with salt & pepper. Make 8 pancakes. Cover half of each pancake with mushroom ragout flip over the other half and serve two per person. |
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| Sodium and Potassium Recipe | ||||
Here is my favourite balancing soup for those that feel they have excess sodium in their diet. Potassium Broth Use a selection of: Potatoes Put your selection in a pan and boil for one hour. Strain and drink throughout the day. |
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